Bell House Fitness – CrossFit Power Clean (Every 2:00 for 10:00: Complete 2 Touch & Go Power ) Metcon (AMRAP – Rounds and Reps) AMRAP 10: 15/12 Calorie Row 3 Power Cleans (95/65) 15/12 Calorie Row 6 Power Cleans (95/65) 15/12 Calorie Row 9 Power Cleans (95/65) 15/12 Calorie Row 12 Power Cleans (95/65) * Add 3 Power Cleans per round for 10:00Read more

Bell House Fitness – CrossFit Metcon (Time) For Time: 1 Mile Run 60 Reverse Deficit Lunges (front foot on a 45# plate, lunge backwards) 50 Kipping Pull-ups 40 Bar-Facing Burpees 30 Power Snatches (95/65)Read more

Bell House Fitness – CrossFit Metcon (Time) 3 Rounds For Time: 800 Meter Run 50 Wall Balls (14/20) 20 Alternating Single Dumbbell Devil Presses (35/25)Read more

Bell House Fitness – CrossFit Metcon (Time) 4 Rounds For Time: 500 Meter Row 9 Deadlifts (185/125) 18 Double Dumbbell Push Press (35/25)Read more

Bell House Fitness – Home Gym Metcon (Time) AT HOME For Time: 200 Double Unders (Partner hangs from pull-up bar) 400m Run (200m Relays) 100 Knees-to-Elbow (Partner holds a plank on elbows) 800m Run (200m Relays) 200m Double Dumbbell Lunge (50/35) (Partners lunge together. Each partner lunges with one dumbbell) 1200m Run (200m Relays) For the Standing Bike, athletes cannot do more than 15 cals at a time Score = Time it takes to complete the workout 30:00 Time Cap Individual: 100 DU 200m Run 50 Sit-ups 400m Run 200m DB Walking Lunge 600m Run EQUIPMENT-FREE Individual Version: 100 Line Hops 200m Run 50 Sit-ups 400m Run 200m Walking Lunge 600m RunRead more